Track and Field Blogs - Lee Consolo

Now that Cross Country is over its time to start looking ahead towards Indoor Track. Coach said I could take as much time off as I feel nessecary before I begin running again and I decided to take a week off. This should give my feet some time to heal from all that concrete pounding. During this week though I've been doing a lot of ice bucketing, swimming and lifting and maybe..biking? This sunday I'll start up again with the running. I do need some new trainer shoes really bad. I am excited for track. Maybe a little too excited.… more »

Well my last XC season is finally over. The season was a major improvement over last years. Placewise I was all over the place for Alfred. Sometimes Id be be 4th, 3rd, 6th, but today I came in 4th for our team with a new personal best of 28:57.8. I am satfisied with my time and the way I ran today. I went out hard, got a little tired but dug down and found something to help me finish strong. I kept telling myself this is it ! Your last race come on!! Kick!! Unfortunatly I lost the foot race… more »

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So yesterday we did 4 x 1500 meter repeats..and I did pretty horrible. Not sure what is up with me lately--I feel super tired! Maybe Im dehydrated? Stressed? Thinking about Track too much instead of focusing on Regionals? I don't know! I gotta hit the gym today. That's for sure! more »

Ok so Saratoga didn't go exactly as planned. I knew I was going to have a tough time with the course and well I did. Probably a bit of self prophecy there...oh well. Its over. Time to look ahead towards, well, the final battle. For XC anyways. Yesterday I ran a good 11 miles with Elisabeth and today I had a good 8 mile farlek with Crawford. My ankles feel great and I am going to be icing them a little bit smarter. No movement once I get out of the ice bucket! Should prevent injury. Also, no icing before… more »

Okay. Time for a new blog. So today the teams leaving for the Empire 8 Championships at Saratoga. I am kind of excited to sleep in a hotel and not have Link wake me up with his purring and attacking of my feet. I'll prob need someone to watch him for the time im gone! Anyways, Saratoga brings back some bad memories from last year. I remember eating a pound of lasanga and then running pretty bad. I also went out too fast. Kind of like last weekend.The only thing that kind of puts me at a mental disadvantage is… more »

After taking 2 weeks off from racing its time to get back in the game this weekend. This week we head back to the University of Rochester for the DIII New York State Championships. Yesterday we had a meet there but not all of us raced. Myself and some of the other top 7 ran a timed 5k time trial and I lowered my time by a lot! After all this hard work things are starting to pay off. In Houghton my 5k split was 17:53 and today I got in the low 17s. As I crossed the line I… more »

Well it looks like there are only three Cross Country meets left for me to race at. After a small break we kick things off with the State Meet, Empire 8 Meet, and then lastly the reginal meet. This season flew by but man was it tough. Every week was really hardcore. After coming out of a track season that mostly focused on the 200, 400, and 4x400 it was a tough transition to make back to long distance running! I did my mileage, listented to coach (despite not wanting to at times hah) and here I am. My times… more »

Well yesterday was the Fredonia State Invitational. Those gosh darn blue-devils--brings back bad memories...this was my first XC race in college last year and I ran like a snail. A snail wearing a pair of shoes made out of concrete. I remember going out too fast and burning out and then just dragging myself the whole rest of the race. This year i Planned on fixing that. I went out nice and easy. After the first mile I picked it up and felt comfortable and was going at a steady pace. Unfortunatly the other four AU guys and myself had… more »

Okay so the first race of the year. How did I do? Well I placed 40 out of 70 or so runners and came in 4th for the AU mens team. My time for the 6k race was 22 minutes flat. I was ok with that because I hadn't been running and I have this cruddy IT band, but hey no excuses right? How I felt...hmm I felt I went too fast in the beginnig. Coach told me to go out with a 5:45 mile and I went out with a 5:35. I felt like my body was not used… more »

So lately ive been able to run. Not 100%, but i am getting there. Today I ran a nice 5 miles with Elisabeth biking along side me which was really nice. After our bike/run we ice bathed in the creek by the grassy noll. It was really comfortable, especially on the IT band, plus having little fish nibble away at your legs makes for a great massage. Elisabeth also found tiny cray fish that were incredibly cool. They kept trying to hide though but eventually she got one in her hand. It was just a real nice redemptive-kinda day. Our… more »

So today I decided I was sick of my injury. I headed to the trainers and yes, turns out to be my IT Band. Luckily, it was early. After some stretches, using the roller thing a ma jig, and applying some heat it was feeling 10x better already. I iced it later too which as good. I definitly was doing less limping later on (except up the hills) and more walking normal. Tomorrow im suppose to do the same thing then run (got the ok from the trainers). Hopefully I will be able to get up and running and be… more »

Ah once again I am injured. Not too worried about this one just a minor injury. During my 3 mile easy run I managed to hurt my hamstring/hip flexor? area and its kind of painful whenever I lengthen my stride (which is important in running). Im aiming for it to be gone in a week or less..that would be nice. I just want to be up and running before that first meet at Oswego. That would cool. Things have been a tad stressful, outside of running but i am hanging in there. Its going to be a hard year no… more »

The title is a song by Chin up, Chin Up. Well it looks like today is the first day of classes and I am up super early when my class isn't until 1:20? Well thats fine becasue it makes plenty of room for ... Plyos... Monday, wednsday, and friday mornings I think ill be doing them on tucker or in davis if anyone wnats to join me. Anyways I posted this entry today because I thought maybe people could use a lift. The last week of XC was pretty difficult for a lot of people, myself including, but we all… more »

Well the first day of XC practice was today. Not too shabby. Lots of hills, good amt of mileage, and tons of heat! We did some hill running around waterland road/lake road (the C Course area) and it was ... all right! I went nice and easy and I was really determined to finish the work out. I know hills are good for you and I can't be afraid of them! Im looking foward to the fast twitch part of the training--but I know I have to get through these hills first. Im sure after 4 weeks of hill training… more »

What is up with this lousy weather we are having? Yesterday I didn't even get to my long run and today I ran triangle extended and felt pretty .. lame.. I hope the weather gets better! Its going to be tough to train in this--hopefully it will pass soon. Today I had to deliver some mail across campus and I was sweating like crazy! I can't really run in the morning but I recommend that others do! Its probably the best way to beat the heat-- or running in the evening. Or on a treadmill--but that could get boring. Don't… more »

Well in about a week and a few days Preseason will be starting for XC 2009. I am excited for cross country. I've put in a lot of miles and Im pretty to get tuned up for racing again. What I am extra excited for is track! I'm looking foward to doing some more 400 action but I am mostly interested in trying out the 800 and the 1500. I really think that this year I can pull out some good times and I just gotta keep positive. Its going to be an interesting senior year! Who knows maybe the… more »

The one thing I love the most about training for a brand new season that is coming up is that you get to start from square one. The beginning. Last year was full of achievements. I got prs in the 200, 300, 400 and in the 4x400 meter relay. broke the 400 indoor school record and the 4x4 for outdoor, and got to run at ECACs and the Penn Relays! As fantastic as last year was, it is over and a new season is coming up. Its time to push everything that was done aside and start on a clean… more »

I wanted to go back in time for a second to write down a blog about one of my most memorable track meets. One memory that will probably stick with me for a while and one that I would like to share with you. So after Penn Relays and Hot Dog Day Saturday the AU team had to deal with the heat and a bunch of D1 competitors at the Cornell Big Red Invite. I didn't know what to expect from that race. All I knew was that it was a hot day, people were tired, and it was gonna… more »

So today I was trying to find that area where we all ran for pre-season last year at Phillips Creek but instead I found some random private property area. I ran around there and it was beautiful! Finally nice to get off the roads.. if anyone knows some wonderful trails they should let me know right away! Another four miles added to the mileage. I am very glad my achilles pain is over with. I need to be safe and keep icing and taking ice baths/stream baths/ using the ice bucket because it is awesome to prevent injuries! I have… more »

After waiting an extra week, my achilles pain is gone! I headed up to the Alfred State track and ran 3 miles very slowly..I felt zero pain! Woo Hoo! It felt good to run again. Definitly felt stressed the last couple days so it was nice to finally get some endorphins goin. I finished up the workout with a ton of abs and push ups and I am looking foward to running again tomorrow. Hopefully this will stay healed and I can continue on with my training. more »

You know taking time off is hard. Especially for me. Because I love to run. But I know that it is neccessary. After only 4 days of icing and ice showers and pain killers my achilles is starting to feel better. I might give a run a shot tomorrow.. If I feel one slight bit of pain I am stopping-other wise a 2-3 mile run might be legit. Taking days off is important, especially if you feel the slighest sign of an injury coming. It is much better to rest and take a week or two or even three off… more »

Decided to just not run for the next few days until my achilles has recovered. Not worth it to bust it up so early in the summer..Hopefully it i will be gone soon! more »

My Achilles is acting up. Going to slim down my mileage...A little bit at a time. I thought I could jump right into 30-35 a week but I suppose not. So far I have 11 for this week and my achilles is hurting like whoa! I have iced it and taken ibuprofen. I am going to try to do an easy two today and hopefully get my mileage to 15 by the end of the week. Next week 20...and so on... I am going to try to stay off the road. Which is hard at Alfred. more »

Today I decided to update my log again because I worked hard. Today was the return to plyos...My favorite of course! I did: 1 mile warm up 0-30 yrd line recoils x2 with 25 push ups x2 in between Stairs - 1st run up then jog down 2nd hop on both feet up then jog down 3rd one legged hop up then jog down 4th reverse and do the other leg and hop up then jog down 25 push ups Lunges x2 10 - 40 yd line Lunges Backwards x2 10-40 yd line 25 push ups (makes 100!) 500 sit… more »

Hello everyone and welcome to my first running blog. Here I will be posting a lot of experiences and bad a** races (flotrack does not let you curse) that I think are awesome and that I would like to share with the world. Anyways-- This might be the first season where I actually map out my runs and keep track of my mileage. So that is awesome. I am looking forward to an amazing XC season...I plan on building a strong base for indoor/outdoor track season later on and at the same time I am hungry to compete in the… more »